Fit & Fine

03/10/2016

24/07/2016

John Abraham diet plan

John had both vegetarian and non-vegetarian foods in equal proportion. According to his goal, he had to take 200gms of protein intake daily. If you’re a pure veggie, check out our guide on top 10 sources of veggie protein and also list of fruits high on protein.

Apart from veggies and fruits, you can have lot of egg whites and fish in your daily intake. They are some superior forms of protein. If you want some serious muscle mass, your daily intake should least have minimum of 6-7 egg whites and a piece of fish, chicken breast etc.

john abraham body gym workout

To hit the goal you desire, 60% depends on the diet and 40% on the workout. For john, he burns 4000 to 5000 calories per day and consumes lot of high protein and carbs intake. Along with that he has taken multi vitamin tablets and protein supplements. No STEROIDS. With this diet, protein supplements, multi vitamin to recover muscle and good amount of sleep along with 6 days of workout schedule can help you achieve your goal easily

24/07/2016

John Abraham Workout Diet Chart

Pre-workout – Carb intake. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs) and one apple.

Post workout – 6-7 egg whites with protein shake.


Morning breaks – Pasta (for the carbs quotient, Whey proteins, Salad)

Lunch – rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot

Evening breaks – 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya

Dinner – Bajra/ jowar/ nachni rotis.

No carbs intake after 5 pm. Dinner before 9 pm.

Overall, John’s diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.

24/07/2016

John Abraham workout schedule

Chest – Flat bench press, Incline dumbbell press, decline pull over, cable cross over

Shoulder – barbell shoulder press, dumbbell Arnold press, dumbbell lateral raise, front raise,

Biceps – barbell curl, dumbbell alternate bicep curl, concentration curls,

Triceps – dumbbell tricep kickback, close grip bench press, cable pushdown,

Forearms – barbell wrist curl, palms down dumbbell wrist curl,

Back – Barbell dead lift, pull ups, wide grip lat pull down, cable seated row, one arm dumbbell row

Legs – Barbell front squat, leg press, seated leg curl, calf press, leg extension

Cardio – treadmill running & walking

Abs – Exercise ball reverse crunch, hanging leg raise, plank, leg raise.

23/07/2016

Failure is only a temporary change in direction to set you straight for your next success....

23/07/2016

23/07/2016

Fit & fine (the health club)

22/07/2016

A Short Clip of our gym ..